How to Find a Therapist: 8 Tips for the Right Fit

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We sat down with a couple of experts and have these tips to share about how to find a therapist. See if they can help you in your search.

A quick look at our 8 tips for finding a therapist

Define your goals

Consider your insurance and finances

Referrals from people you trust

Search through local resources

Use trusted online databases

Research national organizations

Ask your therapist questions

Trust your gut

If you’re considering therapy — whether to restore a relationship, recover from trauma, adjust to a new life phase, improve your mental health, or just talk with someone — finding the right therapist is the first hurdle to cross.

Researchers have found that the bond between you and your therapist is likely to have a big effect on your growth. That’s why it’s important to do your research, ask questions, and pay attention to your own responses in your search for the therapist right for you.

If you’re new to therapy, the number of mental health professionals can be overwhelming and confusing, but having some goals and tips in mind may help you find the best mental health professional that you need. Follow along for some tips we offer to make this process easier for you.

Healthline’s tips for finding the right therapist for you

After figuring out what type of therapy is best for you, the next step is figuring out exactly how your therapist can help you.

Here are some tried-and-true steps to keep your goals in mind while searching for a therapist.

1. Think about your goals ahead of time

Whether or not you know your starting point, you’ve decided to look for a therapist.

Ask yourself what you want to accomplish and what you need help with. According to a 2018 study, when you and your therapist work together toward the same goals, your outlook will be better.

Having an idea of the areas you’d like to work on can assist your therapist in gaining insight into the areas you believe you need to work on, and this can help kick off therapy, said Ashley Peña, LCSW, executive director at Mission Connection.

“Developing goals can be a team effort between you and your therapist,” she said.

If you think medication may help with your symptoms, you’ll want to find a psychiatrist or practitioner who can prescribe medications.

Also consider which type of therapy could best suit your needs.

If you’ve heard that cognitive behavioral therapy (CBT) or eye movement desensitization and reprocessing (EMDR) therapy have been effective for others with your condition, you can look for a therapist with certifications or specialized training in those treatment approaches.

If you want to be part of a supportive network of people who understand your experiences, you may want to consider looking for a therapist who’s involved with support groups or group therapy sessions.

Your goals may change as you work with a therapist. It’s OK to talk with your therapist about changing the direction of your treatment plan as your needs evolve.

2. Consult your insurance and finances

Therapy can be costly, so it’s important to look at your finances and understand your budget. Also be sure to check whether your insurance plan offers help with mental health services.

If you plan to pay for therapy through your insurance plan, your first step might be to look through your plan’s network for a therapist.

It’s also a good idea to find out whether your insurance plan limits the number of sessions you can attend each year and whether using an out-of-network therapist will affect your out-of-pocket costs.

You can still work with a therapist outside of your health insurance, but it may be more expensive. However, if you develop a strong connection with a mental health professional not covered by your network, you can check whether your insurance will reimburse you for appointment costs.

Another option is when therapists offer sliding scales or free services, said Darren D. Moore, PhD, MAED, LMFT.

“Individuals might also consider training programs that may be connected with colleges or universities, like student interns who are working towards their degree, are typically supervised by a licensed professional and/or credentialed faculty member while they are providing services,” he said.

“Some therapy practices in the community also take on interns who can see clients, typically at a reduced cost or in some cases free of charge,” Moore added.

Learn more about finding a therapist in your health insurance network.

3. Ask someone you trust

A referral from a friend, colleague, or doctor you trust is another way to find a therapist who might be a good fit for you.

While a referral is a good place to start, it’s important to recognize that you may have different needs and goals with your therapy than the person giving you the recommendation. So, a good match for them might not be as beneficial to you.

Remember that finding a therapist can be an overwhelming and long process due to the current therapist shortage, Peña said, so try not to get discouraged if a personal referral doesn’t pan out.

“Starting somewhere is your first step,” she said. “Although it can be a challenging time identifying a therapist, therapy has never been more accessible due to telehealth services.”

Telehealth services can be a great option if you don’t know anyone in therapy or can’t use a personal referral.

4. Explore local resources

If you’re part of a specific community, some resources may be available.

Some examples include:

students with access to a university counseling center

a workplace wellness or employee assistance program

group or one-on-one therapy through a local advocacy organization

faith-based treatment through a church, synagogue, mosque, or other worship center

Additionally, depending on where you live, there may be local support groups or organizations you can attend at neighborhood meeting spots, like a community center.

“For people who can’t afford traditional therapy, they may be able to take advantage of these groups that may be available in person or virtually, some of which may be completely free or at a reduced cost,” Moore said.

5. Use a reliable online database

Several mental health organizations maintain up-to-date, searchable databases of licensed therapists.

“If you feel overwhelmed and are having difficulty identifying a therapist through local referrals, searching online can provide immediate resources,” Peña said.

Your search could start simply by typing in your ZIP code to generate a list of counselors in your area. You may also be able to search for specialists, like marriage and family counselors or therapists who focus on drug and alcohol use.

Some of the most commonly used online search tools include:

American Psychological Association

American Association for Marriage and Family Therapy

Association of LGBTQ+ Psychiatrists

6. Reach out to organizations that address your area of concern

If you’re looking for a therapist to help with a specific mental health condition, you might find local therapists through a national association, network, or helpline.

Here are a few examples of organizations that offer search tools to help you find a specialized therapist near you:

National Alliance for Eating Disorders

Anxiety and Depression Association of America

National Center for PTSD

Additionally, many workplace organizations and trade unions have resources to help you identify professionals who can assist with mental health needs.

For example, the International Association of Fire Fighters offers help with mental health, post-traumatic stress disorder (PTSD), and substance use.

Resources for people of color

Access to culture-conscious therapists is important for your well-being. Here are some resources to consider when looking for a therapist:

The Yellow Couch Collective, an online support group for Black women

Therapy for Black Girls

Black Mental Health Alliance

The National Asian American Pacific Islander Mental Health Association, a nonprofit dedicated to the mental health and well-being of the Asian American and Pacific Islander communities

Inclusive Therapists, an online tool that offers a simple way to find a therapist who focuses on intersectional identities

WeRNative, which provides Native American youth with tools for holistic health and growth, including mental health resources

Therapy for Latinx

7. Ask questions about the things that matter to you

Coming to therapy without any set expectations can be very beneficial, Peña said.

“Beginning therapy with an open mind and vulnerability can assist with identifying areas you’d like to work on,” she said. “Sometimes, the areas we think we need to work on are only the tip of the iceberg, and the true work may take place looking deeper.”

That said, it’s important to ask your therapist some questions to assess whether they will be a good fit for you.

When you meet your therapist, whether online, on the phone, or in person, have some notes handy to remember anything you’d like to ask.

“Sometimes individuals believe they need to hold back on requesting certain information from mental health service providers,” said Dr. Matthew Boland, a licensed clinical psychologist. “But client/patient rights allow for getting all your questions and concerns met. Platforms should have built-in methods to help you address any concerns you have.”

The American Psychological Association suggests a few questions to consider asking your therapist during your first session:

Are you a licensed psychologist in this state?

How many years have you been in practice?

How much experience do you have working with people who are dealing with [the issue you’d like to resolve]?

What do you consider to be your specialty or area of expertise?

What kinds of treatments have you found effective in resolving [the issue you’d like to resolve]?

The Anxiety and Depression Association of America adds questions like these:

If I need medication, can you prescribe it or recommend someone who does?

Do you provide access to telehealth services?

How soon can I expect to start feeling better?

What do we do if our treatment plan isn’t working?

Note: If you’ve ever been abused by someone in authority or affected by trauma or racism, you may want to ask questions that help you find out whether a potential therapist is culturally informed and sensitive to your experiences.

Pay attention to red flags

Whether you see a therapist in person or virtually for the first time, you’ll want to pay attention to any factors that make you feel uncomfortable. Therapy is meant to be a welcoming and accepting space for any and all feelings that come up.

Some potential red flags to look out for include:

Does the room make you feel physically uncomfortable? Does it feel private and secure?

Are you experiencing overwhelming feelings of anxiety or panic? Some anxiety or nervousness is understandable, but you’ll want to communicate to your therapist if you’re experiencing symptoms of an anxiety or panic attack.

Do you feel comfortable telling your therapist anything? Are they making you feel judged or uneasy in any way?

Is your therapist completely present with you throughout your session? “If your current therapist seems unable to modify their approach to help you feel heard, it could be a helpful time to switch,” said Boland.

8. Pay close attention to your own responses

No matter how many professional accreditations your therapist has, your own feelings of trust and comfort should be your top priority.

Will therapy be uncomfortable from time to time? Possibly. After all, you’ll likely be discussing difficult, personal topics.

But if you feel uncomfortable with your therapist for any other reason, it’s all right to look for someone else.

You don’t need a reason to switch therapists. It’s enough that you don’t feel comfortable.

Here are a few things to notice as you talk with your therapist:

Does the therapist interrupt you, or do they listen carefully to what you’re saying?

Does the therapist respect your time by being prompt to appointments?

Does the therapist brush off or invalidate your concerns?

Do you feel seen, heard, and respected during your session?

Options for online therapy

Teletherapy is therapy done remotely over the phone or video. It can make it easier to explore therapy and its options.

Many therapists now offer teletherapy through their private practices. You can search for teletherapy the same way you would if you were looking for an in-person therapist.

Teletherapy is convenient. Studies have shown that therapy conducted over video chat can be just as effective as in-person therapy.

Talkspace and BetterHelp are online platforms that only provide teletherapy. They both offer tools to help you explore the kind of therapy you want. They can also match you with a licensed, accredited therapist you can work with online or via phone.

Some people find online therapy services to be more convenient and affordable than in-person therapy. Weekly sessions may range from $35–$80 for online therapy.

At least one study found that people with depression felt that their symptoms improved after online sessions. It’s worth noting, however, that two of the researchers involved with this study were consultants or employees of the digital therapy provider used.

Below, find some teletherapy options we vetted, tested, and found useful.

BetterHelp

4.8 (374k+) from BetterHelp

Healthline visitors get 20% off the first month. Discount is applied automatically.

GET STARTED WITH BETTERHELP

Healthline's review

This option has over 12,000 licensed professionals in its network, including psychologists, clinical social workers, and marriage and family therapists.

BetterHelp therapists can help people with anxiety, depression, addiction, grief, and other conditions and issues.

Full review of BetterHelp.

What our tester says

“Signing up for BetterHelp was fairly straightforward (I can’t speak to selecting a subscription or financial setup, as I used a code directly from BetterHelp, but the rest was easy). In under 20 minutes I was able to answer a detailed questionnaire to match me with a relevant therapist.

“I felt the questions did a good job being thorough, but not overly exhaustive. After filling out the questionnaire, I was told it would take 24–48 hours before getting matched. I was matched in about 18 hours, and was prompted to schedule my first session.

“I felt like my initial therapist did meet all my preferences as spelled out by the questionnaire, but I wasn’t quite meshing with them on a personal level, so after four sessions I chose to switch therapists. It was a very simple, stress-free process, where I could choose to leave anonymous feedback on why I wanted to switch, but I wasn’t required to. BetterHelp then allowed me to choose from a small number of other therapists who met my criteria — and I’ve found good success with this second therapist.

“Each session has started on time, and the video connection seems technically sound. There’s also a chat function that you could use however you’d like … I could see it being useful if you also had a quick issue you wanted to discuss.”

Product details

Cost: $65 to $90 per week, billed every 4 weeks, depending on your location, preferences, and available therapists

App availability: iOS and Google Play

Privacy: BetterHelp's privacy practices have been subject to controversy; the company has been working with the FTC to undergo policy changes.

Cost: $65 to $90 per week, billed every 4 weeks, depending on your location, preferences, and available therapists

App availability: iOS and Google Play

Privacy: BetterHelp's privacy practices have been subject to controversy; the company has been working with the FTC to undergo policy changes.

Talkspace

4.8 (29.2k+) from App Store

Insurance coverage: Premera, Optum, Blue Cross Blue Shield, Aetna, Cigna, and more; FSA/HSA also accepted

Services offered: talk therapy, couples therapy, individual therapy, psychiatry, teen therapy, LGBTQIA+ therapy, therapy for veterans

Therapy formats: text messaging, video chat, and audio messaging

Use code "HEALTHLINE85" for $85 off.

GET STARTED WITH TALKSPACE

Healthline's review

With over 3,000 licensed therapists, Talkspace offers options for people with a wide range of needs, including depression and PTSD. They offer counseling for individuals, couples, and teens.

Read our full review of Talkspace.

What our tester says

Christy Snyder, a Healthline editor, tried Talkspace. It was the first online mental health platform she’d tried, other than telehealth with her regular therapist and psychiatrist.

“Sign-up was quick and easy,” she said. “I felt that the survey asked the right questions about my mental health history and current status without getting long-winded or superfluous.”

The therapist she matched with contacted her promptly, and Snyder found her helpful in discussing her situation and concerns surrounding her partner’s new job transition.

However, Snyder noticed a significant number of automated, copy-and-pasted messages from her therapist, which gave the impression they were sent to all clients. These messages often included information about the therapist’s availability for certain dates, among other generic details.

That said, Snyder acknowledged the challenge of serving a large client base and understood the need for less personalized communication in some cases.

Snyder also had concerns about the cost, even compared with mental health services obtained with help from insurance.

While you have freedom to schedule sessions whenever you’d like, you’re required to pay for services on a weekly basis. This payment structure can add up quickly but does offer the advantage of having the option for weekly sessions or daily messaging when a deeper level of support is needed.

“Overall, I liked the flexibility of Talkspace, but I think because I am so used to a more traditional model, some of the features were not to my liking — but could certainly work for others,” Snyder said.

Christy Snyder, a Healthline editor, tried Talkspace. It was the first online mental health platform she’d tried, other than telehealth with her regular therapist and psychiatrist.

“Sign-up was quick and easy,” she said. “I felt that the survey asked the right questions about my mental health history and current status without getting long-winded or superfluous.”

The therapist she matched with contacted her promptly, and Snyder found her helpful in discussing her situation and concerns surrounding her partner’s new job transition.

That said, Snyder acknowledged the challenge of serving a large client base and understood the need for less personalized communication in some cases.

Snyder also had concerns about the cost, even compared with mental health services obtained with help from insurance.

Product details

Cost: $25 copay or less; starts at $69 per week for messaging; $99 per week for video and messaging; and $109 for video, messaging, and workshops

Privacy: HIPAA compliant and NCQA accredited

App availability: iOS and Google Play

Cost: $25 copay or less; starts at $69 per week for messaging; $99 per week for video and messaging; and $109 for video, messaging, and workshops

Privacy: HIPAA compliant and NCQA accredited

App availability: iOS and Google Play

Teen Counseling Online Therapy

4.8 (429.2k+) from Teen Counseling

Therapy formats: virtual

Insurance coverage: generally not covered by insurance

Services offered: teen therapy

Healthline visitors get 10% off the first month.

GET STARTED WITH TEEN COUNSELING

Healthline's review

This is a great resource for teens ages 13–19 and their caregivers. The therapists in Teen Counseling specialize in issues affecting teens, such as stress and eating disorders.

The platform offers live chats, phone calls, videoconferencing, and messaging with licensed therapists.

Read our full review of Teen Counseling.

What our tester says

“This product is definitely a good fit for teens/a younger audience since it seems like the therapists are trained to work with younger people. I got this idea based on the cadence in my therapist tone and how she talked to me more like a teen than an adult.

“This service was very good and easy. I was able to join the conference via an emailed link and had no trouble with that. My therapist and I met for a little under an hour.

“She was very friendly, and spent the session asking me questions about myself and writing things down. She inquired further or asked me to expand on certain answers which I thought was good.

“I felt comfortable with her but definitely would have needed more time to become more comfortable with her. She definitely had a very friendly, smiley way about her which I appreciated but might be overwhelming to some.

“The session went very well overall, but gave me little insight into the actual therapeutic aspect of the service since we didn’t really get into any counseling in that first session.”

“This service was very good and easy. I was able to join the conference via an emailed link and had no trouble with that. My therapist and I met for a little under an hour.

“She was very friendly, and spent the session asking me questions about myself and writing things down. She inquired further or asked me to expand on certain answers which I thought was good.

“The session went very well overall, but gave me little insight into the actual therapeutic aspect of the service since we didn’t really get into any counseling in that first session.”

Product details

App availability: iOS, Android

Cost: $60 to $90 per week

Privacy: doesn't state whether it is HIPAA compliant and NCQA accredited

App availability: iOS, Android

Cost: $60 to $90 per week

Privacy: doesn't state whether it is HIPAA compliant and NCQA accredited

Telehealth comparison chart

	Pricing	Insurance coverage	Highlights	What it’s best for
BetterHelp	• ranges from $65–$90 a week, depending on your plan and how often you see your therapist• billed monthly	no	• talk with your therapist via text, live chat, phone call, and video• easy to change therapists• financial aid available	quick and easy access to licensed professionals
Talkspace	Starts at $99 per month, depending on which plan you choose	some insurance plans may cover Talkspace costs	• no contracts, so you can cancel anytime• couples therapy and psychiatry services available	comprehensive mental health care
Teen Counseling	ranges from $65–$90 per week	no	• messages remain private, with some exceptions• great option for teens hesitant about beginning counseling	teenagers interested in starting counseling

If you’re looking for more options, read our article on the best online therapy platforms.

What to expect in your first therapy session

Your first therapy session might be a little uncomfortable, just like most new experiences, Peña said.

“Feeling anxious can be expected,” she explained, especially if you’ve never been to therapy.

The initial meeting with your therapist will likely consist of a series of questions and discussions to connect with the professional. You can share an overview of what brought you to therapy, what’s going on in your life currently, and any important details from your past that inform your present.

Peña suggests asking yourself the following questions during and after your first session to help you assess whether you two are a good match:

Can I see myself being vulnerable with this therapist?

Do I feel safe talking with them?

What if it’s not a good match?

If you meet with a therapist for the first time and decide they’re not a good match for you, that’s completely fine. It’s totally natural and happens to many people. It can take some time to find someone with whom you feel completely comfortable.

According to a 2022 Healthline survey on online therapy, 52% of respondents found a therapist that made them feel safe and comfortable on the first try. However, 48% of respondents met with two or more therapists before finding one that fit their needs and made them feel comfortable and safe.

Keep in mind the aforementioned potential red flags to determine whether your discomfort is just general nerves from starting therapy or if you’re truly feeling uncomfortable with your new therapist.

If you feel like you can’t talk with them honestly, or like they’re not fully listening, that might be reason enough to discontinue therapy with them.

At the end of your first session, your therapist may want to schedule another appointment. If you know that you do not want to meet with them again, you can let them know at this time. You can say that while you appreciate their time, you don’t think it’s a good match right now.

If you’ve been seeing your therapist for some time but feel like you do not want to see them anymore, or you notice some red flags, you might consider sharing this with your therapist, if you feel comfortable, Peña said.

“Your therapist may be able to help you understand why they aren’t a good fit and provide you with referrals for other therapists who may be able to meet your needs in a different way,” she explained. “One thing to remember is trusting the process and giving it a chance. It may take some time to really connect and build trust with your therapist.”

Laramy Applekamp, Healthline employee and tester for BetterHelp, changed her therapist after a while because they weren’t “meshing.”

“I felt like my initial therapist did meet all my preferences, but I wasn’t quite meshing with them on a personal level … after four sessions, I chose to switch therapists. It was a very simple, stress-free process,” she said.

If you do not feel comfortable communicating this to them face-to-face, you can also text, call, or email them to let them know you’re no longer interested in seeing them.

Regardless of how you choose to tell the therapist, it’s important that you inform them instead of not showing up to your next appointment without an explanation.

Many therapists have cancellation policies, so make sure you cancel at least 24 hours before your appointment to avoid a fee.

Frequently asked questions about how to find a therapist

How much does therapy cost?

The cost of therapy can depend on the type of therapy, the therapist’s experience, and whether you’re talking with a therapist in person or through teletherapy.

Therapists may charge between $100 and $200 per session for in-person appointments. In bigger cities, therapy can cost more. Some therapists may offer sliding scale rates. If you have insurance, you may pay a portion of the fee depending on your coverage.

Teletherapy is generally less costly. The price per session starts at around $50. Some platforms offer unlimited therapy with a weekly or monthly subscription.

The cost of therapy can depend on the type of therapy, the therapist’s experience, and whether you’re talking with a therapist in person or through teletherapy.

Teletherapy is generally less costly. The price per session starts at around $50. Some platforms offer unlimited therapy with a weekly or monthly subscription.

How do I know if I need to see a therapist?

Moore said you should see a therapist if you’re finding it challenging to cope with normal, day-to-day stressors, and if you feel like you may struggle with normal daily functioning.

“This could include feeling intense emotions, fear, anger, depression, anxiety, hopelessness, withdrawal, stress, issues with sleep and issues with food, among other factors that might interfere with or disrupt one’s ability to function normally on a day-to-day basis,” he said.

Peña added, however, that there doesn’t have to be a large event or a crisis to lead you to treatment.

“Therapy does not have to be a reaction; it can be a proactive step you take,” she said.

Moore said you should see a therapist if you’re finding it challenging to cope with normal, day-to-day stressors, and if you feel like you may struggle with normal daily functioning.

Peña added, however, that there doesn’t have to be a large event or a crisis to lead you to treatment.

“Therapy does not have to be a reaction; it can be a proactive step you take,” she said.

What types of therapy are there?

There are many types of therapy and types of mental health professionals. The type you choose depends on your needs and preferences.

Some common types of therapy include:

Cognitive behavioral therapy (CBT): CBT helps you identify and change negative thinking patterns and behaviors.

Dialectical behavioral therapy (DBT): DBT combines elements of CBT with structured skill-building in mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness.

Psychodynamic therapy: This type of therapy focuses on your unconscious thoughts and emotions.

Interpersonal therapy: The focus of interpersonal therapy is on your relationships with other people.

Family therapy: This type of therapy helps families resolve conflict and improve communication.

Group therapy: In this type of therapy, you meet with a group of people who share similar experiences.

Art therapy: This type of therapy uses art to express emotions and help process trauma.

Eye movement desensitization and reprocessing (EMDR) therapy: EMDR is an interactive form of psychotherapy used to relieve psychological and trauma-based stress.